Should a runner take whey? And what is the best protein for running?
Whey protein is widely recognized for its benefits for athletes, especially runners, trail runners and marathoners, yet many runners are still hesitant to take it regularly.
Let's break down the topic together to find out whether or not it's best for runners to take protein. Let's explore the benefits and misconceptions, and look at how to take whey protein when running and what the best protein powder is for runners.
Why do runners need protein?
Protein plays a crucial role in muscle repair and building. After intense training sessions or competitions, muscle fibers suffer micro-injuries. Adequate protein intake promotes the regeneration of these fibers, thus reducing the risk of injury and improving recovery.
For runners, incorporating protein into their daily diet is essential to meet the needs accumulated during training.
The benefits of whey for runners
Whey protein, derived from milk, is particularly appreciated for its rapid absorption and its richness in essential amino acids, particularly BCAAs (branched-chain amino acids). The characteristics of whey make it an ideal supplement for runners looking to optimize their recovery and performance.
Specific benefits of whey for runners:
• Improved muscle recovery: Consuming protein after exercise helps to reduce muscle pain and aches in all athletes, including runners.
• Performance and endurance support: Adequate protein intake improves muscle protein synthesis, building muscle and increasing strength. This translates into better performance on trails and improved endurance on long runs thanks to protein powder.
Myth about protein powder for runners.
And in everyone more broadly...
I don't want to look like the Hulk
So, let's bust the myth right away! Protein powder isn't just for bodybuilding or muscle building! Especially since it needs to be combined with heavy, repeated exercises to build muscle mass. So, taking protein powder won't make you a "He-Man." It takes years of intensive bodybuilding to get bodies like Schwarzenegger, and let's remember that he didn't only take "approved" products in his career, with all due respect to this great man.
And if you're eating foods like yogurts (or other products) that suddenly have more protein than others, we're guessing they're probably adding protein powder to increase the protein content of the product in question.
Last example: a vitamin C lozenge that everyone has already consumed contains more vitamin C than all the oranges you could eat at the most important meal of the day. It's the same with protein powder; it's simply extracted and concentrated, but it's already in your food.
Is it dangerous?
No! It's dehydrated milk, the same as the formula given to your babies, and you probably already consumed it during your childhood! Did you know that? Protein powder doesn't even meet the regulations for food supplements in France, the country that probably has the highest food safety standards in the world! And yes, dietary protein is FOOD (food) like making pancakes or waffles. But why? Because it's dehydrated milk, is milk dangerous? I see you coming with the lactose allergy for 0.01% of the population.... but 0.01% of the population can also be allergic to raspberries, so should we ban raspberries, are raspberries dangerous?
Your neighbor is not an expert; stop listening to the advice of someone who knows everything but knows nothing. We remind you that once upon a time, your neighbor would have told you that the earth was flat,...
Can I find foods rich in protein?
Yes? Obviously in eggs, meat, milk, fish, spirulina, tofu, soy, legumes ..... But it is sometimes difficult to eat them simply enough and especially the ratio quantity of proteins / price is much less interesting! In reality in 100g of meat we only have 20g of proteins (more or less depending on the meat) So, if you want to have 150g of proteins with that you have to eat 750g of meat during the day which has a cost. And if you opt for first price minced steaks, you will explode the fat mass and the fat in these steaks will be of poor quality for your body.
The idea is to consume between 1.2 and 2 g/day of protein per kg of body weight, depending on your goals. 1.2 g is more of a minimum, and 2 g is more suited to muscle mass gain. If needed, our nutrition experts offer consultations to help you better prepare for your goals. An article to help you estimate your daily protein intake is also available.
To translate with an example: if my weight is 70kg, I should consume between 84g (1.2 x70) to 140g (2x70) of protein per day depending on my goal.
And for women?
Yes, you can consume protein powder, there is no particular specificity, the rule remains the same for men and women!
In short, protein is natural and if you want to know more about the role of protein in the body for athletes, we talked about it in another article.
Why choose the Whey BlackBelt when running?
Among the many brands available, Whey BlackBelt stands out for several major advantages:
• Superior Quality: Made from high-quality ingredients, Whey BlackBelt ensures optimal purity and high protein content.
• Varied and delicious flavors: Consumers particularly favor the flavors offered, especially the Chocolate version, which offers a perfect balance between sweetness and richness in cocoa.
• Natural ingredients: BlackBelt favors natural ingredients, without unnecessary additives, guaranteeing healthy and beneficial consumption for the body.
• Commitment to the sports community: As a local brand, BlackBelt actively supports athletes and sporting events, thus strengthening its connection with the running community.
Whey BlackBelt: An essential source of BCAAs and EAAs for runners
Another major advantage of Whey BlackBelt is its richness in essential amino acids (EAAs), and in particular BCAAs (Leucine, Isoleucine and Valine). These amino acids are crucial for runners, especially during prolonged efforts such as marathons, trails and ultras, where the body draws on muscle reserves to produce energy.
Why Amino Acids Are Essential for Runners
EAA and BCAA: The building blocks of muscle recovery
EAAs (essential amino acids) are essential because the body cannot synthesize them. They play a key role in repairing muscle tissue after intense exercise.
BCAAs (branched-chain amino acids)—leucine, isoleucine, and valine—help reduce muscle fatigue, maintain protein synthesis, and limit catabolism during exercise. Together, they promote fast and efficient recovery, essential for runners who perform intensive training sessions.
Why are BCAAs essential for runners?
• Reduced muscle fatigue: BCAAs limit the production of serotonin, a neurotransmitter involved in the sensation of central fatigue. Result? Less fatigue and better endurance.
• Preservation of muscle mass: During long-term efforts, the body can break down muscle proteins to produce energy. A BCAA intake reduces this catabolism phenomenon, thus helping to preserve muscle mass.
• Improved recovery: After a treatment, damaged muscles need a rapid supply of amino acids to rebuild. BCAAs stimulate protein synthesis and accelerate the repair of muscle fibers.
• Immune Support: Intense training can weaken the immune system. EAAs and BCAAs contribute to the proper functioning of the immune system, thus helping to limit infections after exercise.
Thanks to its complete amino acid profile, Whey BlackBelt is therefore an ally of choice for runners keen to optimize their recovery and long-term performance.
A French whey for runners: an exceptional milk
At BlackBelt, we've chosen a protein powder made in France, sourced from 100% French milk from a renowned dairy cooperative. This cooperative is renowned for its expertise, as it also produces PDO cheeses, a guarantee of extremely rigorous specifications. The milk used for our whey comes from farms that respect quality and animal welfare, guaranteeing a protein with optimal nutritional values for endurance athletes, particularly runners.
The ideal whey for runners: the perfect balance of EAAs, BCAAs, carbohydrates and lipids
When it comes to optimizing running nutrition, the quality of the protein powder used can play a decisive role in recovery and performance. For runners, a good whey protein should contain not only essential amino acids (EAAs) and BCAAs, but also a precise intake of carbohydrates (sugars) and lipids (fats). This is exactly what BlackBelt offers with its whey, perfectly dosed to meet the needs of endurance athletes.
The importance of carbohydrates and lipids in whey for runners
Carbohydrates (sugar): Immediate energy
Carbohydrates provide a quick source of energy and are essential for maintaining optimal glycogen levels in muscles during and after exercise.
• A measured intake of carbohydrates helps prevent sudden spikes and drops in blood sugar and provides stable energy over time.
In a whey for runners, the right dosage of carbohydrates is very important
Lipids (fats): Reserve energy and cellular protection
Lipids should not be neglected in a whey formula for runners . They play several important roles:
• Prolonged energy supply: Lipids provide reserve energy, essential during prolonged efforts.
• Cell protection: They contribute to cellular health and the transport of fat-soluble vitamins, thus promoting better recovery.
BlackBelt: A perfectly dosed whey for runners
At BlackBelt, we have developed a milk protein specifically designed for endurance athletes . Our formula is distinguished by:
• An optimal dosage of EAA and BCAA: Ensuring rapid and effective muscle recovery after each training session or competition.
• Precise carbohydrate intake: To maintain a stable energy level without causing unwanted blood sugar spikes.
• A controlled amount of lipids: Provides reserve energy while helping to protect and repair muscle cells.
This balanced approach allows runners to get the most out of their training, improve their recovery, and support their long-term performance. Yes , Blackbelt is the specialist in runner nutrition and recovery, so it makes sense that our whey protein is the best choice for you.
Should I take BCAAs at the same time?
No, it's unnecessary! They're already perfectly dosed in our protein, and if you consume our long-distance energy drinks, you'll get them again in the 2:1:1 ratio, ideal for running. With the Blackbelt protein + Blackbelt energy drink combo, you'll be at your best.
Why avoid whey isolate for runners?
While whey isolate is often touted for its high protein content and near-total absence of lactose, it is best suited to strength and bodybuilding sports. For a runner, the goal is not only to optimize muscle building, but also to promote recovery and energy intake. A high-quality whey concentrate, like BlackBelt's, offers a more suitable nutritional profile with a perfect balance of protein, essential amino acids, and a low carbohydrate intake, essential for recovery after exercise. Isolate is therefore a product more geared toward bodybuilders during a cutting period, i.e., pre-competition.
Why doesn't BlackBelt offer Clear Whey?
Clear whey is a recent trend that offers a more fluid and transparent protein, but its manufacturing process relies on complex chemical processes. A good example to understand this is coffee: to obtain decaffeinated coffee, numerous chemical treatments are required, which alter its natural properties and can have an impact on health. At BlackBelt, we have chosen a more natural and ethical approach: preserving the quality of raw materials by offering whey without excessive processing, thus respecting and validating our commitment to healthier and more transparent sports nutrition.
So, are you starting to get answers to your initial questions? Should a runner take whey? And what is the best protein powder for runners? We'll continue talking to you about it just after the photo of our whey
User Testimonials
Many athletes have incorporated Whey BlackBelt into their nutritional routine and share their positive experiences:
• “I love it, I highly recommend it to my friends who were on other brands!”
• “The only protein powder I will use from now on, I love the flavors, consistency and healthy ingredients. French-based company selling supplements from grass-fed cows, keeping production local.”
Among the various options available on the market, Whey BlackBelt stands out for its exceptional quality and specific benefits for running enthusiasts.
How to integrate the Whey BlackBelt into your running routine?
To maximize the benefits of Whey BlackBelt, it is recommended to consume it:
• Post-workout: A 20-gram serving of whey, ideally combined with a carbohydrate source, promotes optimal recovery by replenishing energy stores and supporting muscle repair.
• As a snack: Between main meals, a Whey BlackBelt shake can help maintain a constant protein intake, essential for athletes during periods of intensive training.
We also have a free guide for your first gourmet recipe if you're looking to get more protein into your daily routine, such as tiramisu or cake. This is probably the best way for runners to consume whey, especially if they're a foodie.
Conclusion: Should a runner take protein? And what is the best whey protein for runners?
For runners, the key to good nutrition lies in choosing a milk protein that offers the perfect balance of EAAs, BCAAs, carbohydrates, and lipids. Thanks to BlackBelt's innovative formula, you benefit from a 100% French product, made from high-quality milk supplied by a carefully selected dairy cooperative. Unlike whey isolate, which is often geared towards strength sports, our whey is specially designed to meet the specific needs of runners, promoting optimal recovery and supporting your performance during training and competitions.
Whey BlackBelt is a top choice for runners, trail runners, and marathoners looking to optimize their nutrition, recovery, and performance. Its exceptional quality, delicious flavors, and positive user reviews make it a trusted protein. Incorporating Whey BlackBelt into your nutrition routine can help improve your recovery, strengthen your muscles to prevent injuries, and support your fitness goals.
So, in your opinion: Should a runner take whey protein? And what is the best protein powder for runners? The ideal whey protein for running?
Feel free to check out customer reviews on the official BlackBelt Protein website to see more testimonials and learn more about their opinions on our products.
